Abdominal exercises for beginners.

We all have to start somewhere. This article therefore presents bodybuilding exercises that are suitable for beginners, with emphasis on the development of the abdominal muscles.


Keywords :
abdominal exercises, beginners, bodybuilding


The abdomen contains the muscles that pose the most problems for beginners because they take time to develop and require a low level of body fat to be visible. The abdominal muscle group consists of three main muscles:

1. Rectus abdominis – commonly known as abdominals, this is a large, flat wall of muscle that extends from the lower chest to the pubic bone.

2. Obliquus abdominis – commonly called the oblique, this muscle runs diagonally along the midsection, from the bottom of the rib cage to the pubis. The internal obliques lie below the external obliques.

3. The transversus abdominis – this is a thin band of muscle that runs horizontally across the abdomen.

You can effectively target these muscles by performing the following exercises:

1. Abdominals - 3 sets of 15 to 20 repetitions. This exercise works the upper abdominals.

2. Pelvic tilts - 3 sets of 15 to 20 repetitions. This exercise works the lower part of the abdomen, below the navel.

3. Lateral bends - 3 sets of 15 to 20 repetitions. This exercise works the obliques.

As with all exercises, you need to be careful to program specific body parts. To get started, you need to integrate your abdominal exercises into a program similar to the one suggested below:

Day 1: Biceps, back, abdominals

Day 2: Hamstrings, shoulders, abs

Day 3: Quadriceps, forearms, calves

Day 4: Triceps, Pectorals, Abdominals

For the first two weeks, do just one set, then add one set each week up to a maximum of three. After three months, you will be ready to move on to more intensive, intermediate-level exercises.